I’m writing this post because it’s still very common to come across the age-old myth that eating eggs is bad for your health and raises your cholesterol. The fact is they’re some of the most nutritious foods on the planet. They’re actually extremely beneficial for your health.
They’re Broken Up Into Two Parts The Yolk And The White
The yolk they say is the bad part of the egg, the part that it is detrimental to raising your cholesterol. This is just a myth, the yolk is the most nutritious part of the egg and contains many very advantageous vitamins, minerals healthy fats and proteins.
The White – the white is 100% protein. Many retailers and shops sell egg whites. They’re seen upon as a bodybuilding staple. But the fact is you can eat egg yolks and whites and stay perfectly healthy.
Many bodybuilders have actually observed the correlation between more cholesterol and better strength and muscle gains.
Eggs And Cholestrol
Cholesterol is a waxy, fat-like substance that is in the body and found in all cells. It has an important role to play in different vital processes in the body – having too much cholesterol in the blood is one risk factor in developing coronary heart disease. There are many risk factors for coronary heart disease, so it is important to take care of all of them to reduce the overall risk. But developing high levels of cholesterol is not due to having too many eggs. Some of the reasons for developing high levels of cholesterol are:
An unhealthy diet lacking whole foods, and important vitamins and minerals, smoking, underlying health conditions such as diabetes or high blood pressure. Lack of exercise.
You have two types of cholesterol, LDL (low-density lipoprotein that is coined bad cholesterol) and HDL (high-density lipoprotein coined good cholesterol) The body is amazing in regards to cholesterol. This is because your body can actually produce its own cholesterol. And if you get a lot from your diet your body simply stops producing as much.
To quote the study above ” Overall, recent intervention studies with eggs demonstrate that the additional dietary cholesterol does not negatively affect serum lipids, and in some cases, appears to improve lipoprotein particle profiles and HDL functionality”
If you have high serum lipids this means that you have high levels of LDL/bad cholesterol in your blood. This study shows that additional dietary cholesterol (through eggs) does not negatively impact and increase your levels of LDL cholesterol and in-fact appears to actually improve the functionality of your HDL good cholesterol. Having a net positive effect on your cholesterol levels as a whole.
They’re Not Only Great For Your Health, But They also Taste Great And They’re Convenient
Personally If I’m going out somewhere and I want a quick healthy snack I hard boil 3 eggs. This can be done in under 20 minutes and can fill you up for hours. You can also make delicious foods such as omelettes, fried and scrambled eggs and the list continues. They’re probably the most versatile protein you can eat.
And don’t cut the yolk out they’re actually the most nutrient-dense part of the egg, containing:
So What Makes Them So Good
Eggs have the best bioavailability compared with every other source of protein. They have a bioavailability of 100 which means that they contain all essential amino acids and can all be used by your body. Which are used as your bodies building blocks and play a vital role in your biological processes, Especially where muscle building and muscle retention is concerned.
On top of this, eggs (yolks and the whites) are filled with vitamins and minerals which are :
Iodine, iron, vitamins A, B12, B5, D, E, folic acid, phosphorus, lutein and selenium.
So as you can see. Eggs contain a lot of goodness. And they deserve to be in everyone’s diet in my opinion.
The only downside of whole eggs in comparison to egg whites is that they contain more calories than the white alone.
So it might make sense to consume more egg whites when eating in a calorie deficit. But personally, I never eat egg whites alone. I always consume the yolk too.
Eggs can also be prepared in many different ways so you’re never stuck for variety.
If you’re going to fry your eggs I’d recommend using fry light to reduce the extra calories that you get when you use oil.
They’re Extremely Versatile
You have many different options when cooking your eggs. For example you can cook omelettes, scrambled eggs, fried eggs, Boiled eggs (for on the go). My go to protein source is eggs because of the high bioavialibilty of them. And I just enjoy them.
Eggs Aren’t All The Same
Some eggs are more nutritious than others for instance free-range eggs have a higher proportion of omega 3 fatty acids. Generally speaking, If the yolk is a richer, darker colour you’ll get more omega 3’s from that egg.
Personally I think it’s worth paying the extra and getting free-range eggs. The reason being is that most people don’t hit there recommended omega 3 requirements (unless you’re eating at least 2 servings of fatty fish per week like salmon or supplementing with fish oil) which many people don’t do.
They Aren’t Just A Great Source Of Protein, They’re Also A Great Source Of Fat
You probably know now eggs also contain fat (not just protein) but the fat in eggs is an extremely healthy source of fat. The primary fat in eggs is monounsaturated and polyunsaturated fat. Eggs also contain saturated fat. Although some people regard it as bad it’s actually okay in moderation. And as long as your saturated fat is roughly 10% of your daily calorie intake that’s fine. So if your daily calorie intake was 2000 calories you could have up to 200 calories of saturated fat.
A Quick Guide To Cooking Boiled Eggs
When I have very little time to prepare a snack before working or going out I’ll make some hard-boiled eggs, grab a piece of fruit and put it in my backpack. For a mere 250 calories, this provides an excellent snack that provides a great source of protein and fats from the eggs and plenty of healthy carbs and micronutrients from whatever piece of fruit you decide to eat. I personally like to take either a banana or an apple.
To make the hardboiled eggs, it’s simple you boil some water, place 2- 3 eggs in the pan. And then boil them from 11-12 minutes. After this is done you should place the eggs in cold water for a few minutes and then put them in a plastic container In the fridge and when you’re ready to eat them. They should be good to peel.
- The yolk and the whiter are extremely nutritious, and they’re delicious. You shouldn’t worry about if they will affect your cholesterol levels or not because they won’t. And you don’t need to fear the yolk.
- Although there is nothing to fear by eating the egg yolk. It can make sense to just eat egg whites if you’re reducing your calories and find that you’ll better stick to the diet if you use those would have been egg yolk calories for some other food.
- They have a bioavailability of 100 and contain all essential amino acids. This means that your body can use all the protein from eggs. They’re the best source of protein you can consume.
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